Warm-up Drills (12.09.2009)Row 500m
15 x Medicine Ball Cleans (20lbs)
15 x Push-ups
Shoulder Opening Drill
''Lunge, Swing, Muscle-up Met.Con.'' (12.09.2009)
5 rounds for time of:
50ft Walking Overhead Lunges (45lb plate)
20 x Kettlebell Swings (53lbs)
5 x Muscle-ups
Post times to comments.
Skill Development (12.09.2009)
2 Rounds of the Burgener Drill (PVC)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Clean x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3
CrossFit Endurance WOD (12.09.2009)
Swim, Bike, Run, or Row (C2)
15 minute Time Trial
Cover as much distance as possible.
Post distances to comments.
Posts
12 comments:
Everyone notice Jim's shorts...
nice hotpants jim
OH, Kettlebell, Muscle Up Met.Con
as Rx'd
20:29
Tabata shoveling/car cleaning
Dang!
14:16 mod mu
Khan
20091209 - Lunge Swing Muscle-up Met.Con.
20:32 with Jumping Muscleups
I'm beginning to grow weary of the "track stars" saying I'm not allowed to use the good gym at school. I got a "I better not see you here again," today. I can't wait to come home to the Stable.
-Bert
as Rx'd
16:00
-Rambo
Yea those shorts were a bad idea, the webbing inside them really came back to haunt me.
Jim
Lunges w/45# plate
20 X Kettlebell Swings (35#)
10 X Modified Muscle-up (jumping)
21:36
Walter
17:46 monster kettle bell w/ mod M/U
~Nate
5 rounds for time of:
50ft Walking Overhead Lunges (45lb plate)
20 x Kettlebell Swings (53lbs)
5 x Muscle-ups (jumping)
17:06
Mark
JoeF
50ft walking lunge(25lbs)
20 kettlebell swings(30lbs)
10 pullups
10 pushups
20:46/5rounds=4.2min/round
8:56 3 rounds
Lunge, Keatlebell 53lb, Mod dips / pull ups
Brian
Post a Comment